Holly Jolly Kick-Off Tomorrow!

Image

THIS WEEKEND

Holly Jolly Challenge Kick-Off 

10:30am at CF Cedar Park

Its not too late to REGISTER

Friday Wods

Warm Up

Barbell Roll Outs & Wall Walks
10 Barbell Roll outs
5 Wall Walks3 rounds for quality


Deadlifts

Deadlift Warm Up
Quality – get to 80%

Deadlift Protocol 3 Half Range + 8 Jumps
3 half range deadlifts (floor to top of knee cap)
8 Box jumpsStart at 85% of max and next two rounds go up or stay the same

3-3-3 – rest 3-4 minutes in between


Wod

3 Rounds For Time Run/Burpee/Snatch/Pu
200m run
5 barbell facing burpees
10 power snatch 95/65
15 Hand release push ups

REST

1 Min Max Assault/Rower
1 minute
Max effort
Assault bike or rower

Madmobi

Pigeon stretch
hamstring up and over
knee on the wall
press ups

Benchmark Workout – KAREN

Image

HOLLY JOLLY TEAM CHALLENGE

* Teams of 4

* Kick-off Paleo/Macro Seminar

* Rule Book

* Online Food Logging

* Personal Coach

* At Home Workouts

*Extra Challenges for points

* Get Lean while others are packing on the pounds

IMPORTANT DATES

November 18th

10:30am – Nutrition Seminar & Packet Pickup

November 20th

1st Day of HJ9

December 30th

9:30am – Holly Jolly IX Finale

Get signed up!!

REGISTER

Thursday Workouts

Skill

Jerk Dip + Split Jerk (2+1)

6 rounds

2 Jerk Dips and 1 Split Jerk


Strength

Barbell Row 4×5
5-5-5-5

Wod

For time:
150 Wall-ball Shots

Madmobi

Knee on the wall
roll quads
roll calves
stretch calves
press ups

 

Holly Jolly Team Challenge!

Image

COMING SOON

HOLLY JOLLY IX Challenge

What is Holly Jolly?

* Team Challenge involving CrossFit workouts and points for good nutrition

* You will get great results, lose inches and gain muscle DURING the Holidays!

* Set GOALS for 2018 that you never thought possible

* Commitment to eating PALEO or Following a MACRO plan

* Commitment to LOGGING Food and Workouts

* Commitment to AT HOME workouts

* Commitment to your TEAMMATES

*Commitment to FINALE on December 3oth

*Commitment to having FUN

This is our 9th year hosting this AMAZING and FUN Team challenge to help keep you on track with your diet and fitness during the Holiday Season!

* Teams of 4

* Kick-off Paleo/Macro Seminar

* Rule Book

* Online Food Logging

* Personal Coach

* At Home Workouts

*Extra Challenges for points

* Get Lean while others are packing on the pounds

IMPORTANT DATES

November 18th

10:30am – Nutrition Seminar & Packet Pickup

November 20th

1st Day of HJ9

December 30th

9:30am – Holly Jolly IX Finale

REGISTER

Monday, November 13, 2017
Core Strength
5 MINUTE PLANK
Plank pose. 5 minutes
wod
3 MINUTES TO COMPLETE
400m Run
Max Rep Deadlift 135/95
score is deadlifts
Rest 2 minutes
3 MINUTES TO COMPLETE – C&J
400m run
Max Rep Clean & Jerk 135/95
Score is Clean & jerk
Rest 2 minutes
3 MINUTES TO COMPLETE – FRONT SQUAT
400m Run
Max Reps Front Squat 135/95
Score is squats
Add all reps
Madmobi
Hamstring up and over
Lat Stretch Band
Knee on the Wall
Thoracic Extension on wall

 

Thank you Veterans!

Image

Saturday – Community Workout – 8:00am

 

OTHER NEWS

NIGHT OF RECORDS

at CrossFit Cedar Park

Tonight – 6:30pm

HOLLY JOLLY IX Challenge

DETAILS

Skill
ROPE CLIMB PRACTICE
7-10 minutes
Foot lock
rope climbs
legless
wod
8-7-6-5-4-3-2-1
Squat Clean and jerk 135/95
Barbell Facing Burpees
Madmobi
Shoulder Bully
Trigger Point Pecs
Lat Stretch
Hamstring up and over

Free Community Workout – Saturday at 8am

Image

NIGHT OF RECORDS

Friday Night – 6:30pm

Come PR your lifts

* Deadlift

* Bench Press

* Snatch

* Clean & Jerk

* Back Squat

This is BYOB to celebrate your PR’s!!!!

———————————————————————————————–SATURDAY

Free community workout at 8am

————————————————————————————————

HOLLY JOLLY IX Team Challenge

What is this?

Groups of 4, eating Paleo or Macros, staying on track through the holiday season!

Earn points for following the nutrition plan, working out, completing challenges and Hot Wods!

Winning  Team – Gift Card for an EXCELLENT Cheat Meal!

Kick-off Meeting – November 18th at 10:30am

DETAILS

REGISTER

(price increases on Saturday!)

 

Thursday, November 9, 2017
Warm up
KETTLE BELL WARM UP
Kb warm up
5 rounds of
Each arm
5 KB Snatch
5 KB clean & jerks
5 KB Goblet Squats
Strength
DEADLIFT 5X3
3-3-3-3-3 by feel
wod
RUN & C2B
3 rounds for Time
400m Run
15 Chest to Bar Pull ups
Madmobi
 Pigeon Stretch
Press ups
Trigger Point glutes
Shoulder bully
Keg Stretch

Wallball & Doubles

Image

NIGHT OF RECORDS

Friday Night – 6:30pm

Come PR your lifts

* Deadlift

* Bench Press

* Snatch

* Clean & Jerk

* Back Squat

This is BYOB to celebrate your PR’s!!!!

HOLLY JOLLY IX Team Challenge

What is this?

Groups of 4, eating Paleo or Macros, staying on track through the holiday season!

Earn points for following the nutrition plan, working out, completing challenges and Hot Wods!

Winning  Team – Gift Card for an EXCELLENT Cheat Meal!

Kick-off Meeting – November 18th at 10:30am

DETAILS

REGISTER

(price increases on Saturday!)

Wednesday, November 8, 2017
Core Strength
5 MINUTE PLANK
Plank pose. 5 minutes
Skill
JUMP ROPE SKILL
Singles
Double Unders
Triples
Strength
BARBELL ROW
5-5-5-5-5
wod
WB & DOUBLES
5 rounds for time25 Wallball 20/14
30 double unders

Madmobi
Thoracic Extension
Roll Calves
Trigger point pecs
Corner Stretch
Shoulder Bully

 

 

 

 

 

 

 

 

 

 

How to win an EXCELLENT Cheat Meal!

Image

Coming Up

NIGHT OF RECORDS

Friday Night – 6:30pm at CrossFit Cedar Park!

Come PR your lifts

* Deadlift

* Bench Press

* Snatch

* Clean & Jerk

* Back Squat

This is BYOB to celebrate your PR’s!!!!

 

HOLLY JOLLY IX Team Challenge

What is this?

Groups of 4, eating Paleo or Macros, staying on track through the holiday season!

Earn points for following the nutrition plan, working out, completing challenges and Hot Wods!

Winning  Team – Gift Card for an EXCELLENT Cheat Meal!

Kick-off Meeting – November 18th at 10:30am

DETAILS

REGISTER

(price increases on Saturday!)

CrossFit Tuesday

Core Strength

20 TGU
20 Turkish Get Ups

MOBI

Thoracic Extension

Strength

Overhead Squat – Tempo 52×1
5 seconds down
2 second hold at the bottome,
up as fast as possible
1 second reset2-2-2


Wod

12 Minute AMRAP
10- Push Press (115/75)
10- Burpees over barbell
10- hang power cleans

Madmobi

Lat Stretch with band
Shoulder Bully
Roll Calves
Hamstring up and over
Pigeon Stretch

 

Keep up with everything going on!!

Image

22540013_1683597975004286_3187861647145501098_n

 

See you FRIDAY NIGHT at the BAR!!!!

 

What else is going on?

Holly Jolly IX

FULL DETAILS

 

 

Monday, November 6, 2017
Warm up
KNEE RAISES/DUMBBELL ROW
20 Hanging Knee Raises
20 Dumbbell Row – each arm
Skill
DOUBLE UNDER PRACTICE. 3-5 MINUTES
Jump rope practice
Strength
EMOM – 7 MINUTES HANG SNATCH + SNATCH
Hang Snatch + Snatch
Every minute on the minute
wod
BUY IN/CASH OUT – SINGLE UNDERS/DOUBLE
Buy in: 50 single unders
21-15-9
Toe 2 Bar
Thrusters 95/65
Cash Out: 50 Double Unders
Madmobi
Lat Stretch
Bully
Pec Stretch/Corner Stretch
Press ups

Edit this page

 

Deadlift Protocol and 11.3

Image

NIGHT OF RECORDS

Join your coaches on  Friday, November 10th at 6:30pm to work on skill and strength for Bench Press, Back Squat, Snatch, Clean, Jerk and Deadlift

Plan to PR! and BYOB to celebrate!

Location: CrossFit  Cedar Park

 

Core Strength
50 N 50 GHD
Skill
PISTOL PROGRESSIONS
Pistol progressions
to a box/on a box
assisted (band/partner)
heel elevated
holding a plate
Strength
DEADLIFT PROTOCOL
Warm Up Deadlift to 80-85%
Then
3 Sets of
3- Half range Deadlifts (floor to top of knee)
3- Box Jumps
Rest 3-4 minutes between each set.
DEADLIFTS 3X3
 
wod
11.3 AMRAP
Squat Clean and Jerks
Complete as many as possible in 5 minutes
RX – 165/110
S1 – 135/95
S2 – 95/65
Madmobi
Press ups
Shoulder Bully
Lat Band Stretch

Thursday – Muscle up Skills & EMOM

Image

Thursday, November 2, 2017
Core Strength
5 MINUTE PLANK
Plank pose. 5 minutes
Skill
MUSCLE UP PROGRESSION
3×5
Box turn overs
Hip to ring swings
Dips
EMOM
7 MIN EMOM – SNATCH/BURPEES
Every minute for 7 minutes
2 snatch + 4 burpees over barbell
wod
3 ROUNDS FOR TIME – ROW/KB
500m Row
25 KB swings 1.5/1.0
Madmobi
 Roll Calves
Roll Quads
Roll IT band
Shoulder Bully
Lat Stretch